Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2025-10-13T05:51:04.408Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

I did it!  I started my workout at 8pm and o got it done!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Deb Stanton

Doris

A workout dedicated to the chest and triceps, and finishing with some core work.

3 sets
15 reps 
controlled tempo
45 seconds rest

- Lay back at an incline, a dumbbell in each hand
- With control, lower the arms to the side while keeping the arms extended 
- At the end of the movement, the arms will be by your side with the palms facing the ceiling
- Bring the dumbbells back up to the starting position

Banded - Chest Fly

🚨 READ THESE INSTRUCTIONS!👇

Set 1
10 reps
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

- Lying on a bench, chair or ottoman, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms
- Lower the dumbbells with control back to the starting position

Dumbbell - Chest Press

3 sets
15 reps 
controlled tempo
60 seconds rest

- Place your hands on the front edge of the bench, chair, sofa or ottoman just outside the hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight - Bench Dip

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Dumbbell - Hex Press
15 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell - Overhead Tricep Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay down on a bench, sofa, chair or ottoman with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell - Hex Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell - Overhead Tricep Extension

Chest & Tricep Superset 1

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Bodyweight - Reverse Crunch
15 reps
controlled tempo
No rest; go directly onto B

B - Bodyweight - Frog Crunch
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lying down with both legs raised off the ground
- Being your legs up and in until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control

Bodyweight - Reverse Crunch

- Perform crunches with your legs in Frog Pose: soles of your feet together, knees out

Bodyweight - Frog Crunch

Core Superset 1

W4/D2 Chest, Triceps & Core (RPE 9)

Can’t wait to get started!!!❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️

Enji

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Split squats and walking lunges. My quads are 🔥🔥🔥🔥🔥

Lisa B🇨🇦

New block! Walking lunges….will they ever be my friend????? Hmmmm
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I’ve been really sick for almost 2 weeks So grateful to have the strength and energy to workout this morning!♥️

Polly

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Yay!  My left shoulder is so much better!!!

W1/D2 Chest, Triceps & Core (RPE 7)

W1/D3 Cardio

I can’t believe how much stronger I am on some these exercises. I’m a year into Caroline’s program, and I can tell you IT WORKS!
Grateful I found her! 👍🏻💯🥰😅

Julie

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

My core is much stronger but my right bicep tires sooner than the left one.

Diane

W1/D5 Back, Biceps & Core (RPE 7)

W1/D5 Cardio

W1/D6 Cardio

Yay!  Love these!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Improved balance for split squats and walking lunges but still tough. Quads are complaining!

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

W2/D2 Chest, Triceps & Core (RPE 8)

W2/D3 Cardio

Yay!  My left shoulder is feeling much much better!  I’m able to do all of the Arnold presses!!! 💪🏋️‍♀️💪💪🏋️‍♀️💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

My right bicep did not want to do hammer curls. Otherwise great workout.🏋️

W2/D5 Back, Biceps & Core (RPE 8)

W2/D5 Cardio

W2/D6 Cardio

Amy Kuark

Karen Kay 🇺🇸

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

My balance was better with the walking lunges but still tough🔥🔥🔥

Yes!  Quads really shaking after this!  Live this day, but always a bit worried I’ll drop a weight on my toes!  Especially with the wall sit…I’m holding a 25 pound dumbbell! 
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Done !  A little challenging for me today but I’m glad I  nudged myself a bit ☺️

Yay did my workout Christmas Eve!! 🥳🎉🎄

W3/D2 Chest, Triceps & Core (RPE 8.5)

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Back, Biceps & Core (RPE 8.5)

W3/D5 Cardio

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Kathy McCabe

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

W4/D2 Chest, Triceps & Core (RPE 9)

Community

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